October 15th, 2016

A. Handstand Walk work (zigzags, backward, lateral) – 5 minutes
B. L-Sit; accumulate 2 minutes

A. Clean Pull off Blocks; 80%x3, 90%x3, 100%x3, 110%x3
B. Split Jerk; 50%x2, 60%x2, 70%x2; 80%x2; 85%x1x2
C. Bench Press x 5×3

2 Minute Run @ 80% max
1 Minute Run @ 85% of max
30 Second Run @ 90-95% of max
Rest 2 minutes
x 4 rounds


One Comment

  1. Coming to you live with Jake from Crow Hill Crossfit! An awesome gym in Brooklyn.

    A. Done. Fooled around with free standing HSPU too
    B. Accumulated
    C. Done: 205,230,255,275
    D. 135,155,185,205,215
    E. 165

    Runs: done.

    Feeling a bit beat up and sore from all the driving but this trips been a ton of fun with my good buddy Jake!!!! (Mrs. Marconi text)

    Liked by 1 person


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s